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AIP Marshmallows Recipe

Louise | November 2
AIP Marshmallows Recipe #aip

Marshmallows may not strike you as an autoimmune friendly food. But this AIP marshmallows recipe shouldn’t cause any issues for you…and it’s delicious!

Treating Yourself

Just because you have an autoimmune condition doesn’t mean you have to deprive yourself of all sweets. You just have to be smarter about the ones you do eat.

Store-bought marshmallows are largely sugar in various forms. Perhaps a little artificial dye is thrown in for kicks.

They may be easy to pop into your mouth, but store-bought marshmallows are hard on your body. Don’t give in to that temptation.

And in my opinion, they’re not that fantastic anyway.

Much tastier and better for you are these homemade AIP marshmallows. DIY marshmallows are becoming all the rage anyway, so you might as well know how to make them for autoimmune protocol.

Making AIP Marshmallows

Since typical marshmallows are full of sugar, I had to find a substitute. Honey seemed like a reasonable candidate, so I went with that.

Like most recipes out there, I use gelatin powder as a base for these treats.

Make sure you have warm and cold water at the ready while you’re whipping these into shape.

That’s about it! Marshmallows aren’t that complicated, AIP or not, so there aren’t a ton of ingredients to wrangle.

Helpful Hints for Making Marshmallows

The best and worst part of marshmallows is their stickiness. That telling marshmallow trail can appear on your hands, face, and clothing, and let’s not even get started with washing marshmallow-encrusted dishes.

To help your future self, line your pan with parchment paper. This paper is a miracle for the stickiest of sticky foods.

For added safety, rub the parchment paper down with avocado oil. This neutral oil won’t make the marshmallows taste funny, and it will help you later when you need to peel them off the bottom of the pan.

You should also have some arrowroot or carob powder handy. A dusting of powder will help your knife slide through the marshmallows without getting as sticky.

Your Guide to AIP

Curious about autoimmune protocol and want to know if it might be right for you?

Dive into this article. It’s got everything you could possibly want to know about getting started on AIP.

You’ll learn who it’s for, how it works, and some typical mistakes that people make. There’s also a handy list of foods you should avoid.

AIP Marshmallows Recipe #aip

AIP Marshmallows Recipe #aip

AIP Marshmallows Recipe

  • Author: Louise Hendon
  • Prep Time: 30 minutes
  • Cook Time: 0 minutes
  • Total Time: 30 minutes
  • Yield: 10 servings 1x
  • Category: Dessert
  • Cuisine: American


This AIP marshmallows recipe is delicious and safe for your special diet.



  1. Start by preparing your container.  Line an 8-by-8 or 9-by-9 inch pan with parchment paper.  Grease the parchment paper with avocado oil.
  2. Prepare the gelatin by sprinkling it over 1/2 cup of cold water.
  3. Meanwhile, in a pot on the stove, heat up the other 1/2 cup of water and the honey.  Don’t let it boil too much but make sure the honey is well mixed with the water.
  4. Go back to the gelatin mixture and start whisking it with an electric whisk or stand mixer.  Start slowly and then increase the whisking speed.  Add in the hot honey mixture as well slowly to the mixing bowl.
  5. Keep whisking for around 10 minutes.  The mixture should be white and creamy looking.
  6. Whisk for another 10 minutes until the mixture doubles and becomes really thick.  It’ll look like marshmallow fluff.
  7. Pour this into the prepared container.  Refrigerate for 5+ hours for the gelatin to properly set.
  8. Dust with some arrowroot powder or carob powder if you want (as the marshmallows can be sticky).  Then cut with a greased knife into whatever shapes and sizes you want.


All nutritional data are estimated and based on per serving amounts.


  • Calories: 23
  • Sugar: 4 g
  • Fat: 0 g
  • Carbohydrates: 5 g
  • Fiber: 0 g
  • Protein: 2 g
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